Make Over Your Diet!

Each month we'll give you one new healthy eating habit to adopt — you don't have to change anything else in your diet, just that one thing! Once it becomes second nature, keep on doing it as you add the next month's healthy habit, and the next, and so on.

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Having enough Iron in your diet can help you concentrate better and give you tons of energy. Here's why.

Iron helps your body run smoothly.

This important nutrient works in your blood by transporting oxygen from the lungs to all parts of your body. Oxygen burns fuel (food) for energy, but when you're low on iron, your blood can't transport oxygen as well — and you can't burn calories as efficiently.

It keeps you alert.
Fatigue, or feeling sluggish, is a sign you're running low on iron. Low iron stores can make it hard to think straight because your brain isn't getting the oxygen it needs to function properly. Boost concentration — and do better at school, sports, and work — by eating iron-rich foods such as lean beef, turkey, and chicken or fortified cereals.

Make sure you're getting enough.
You need 15 to 18 milligrams of iron a day, which is a lot more than boys need (that's because your period causes you to lose iron every month). Plan your meals to ensure you're getting enough of this essential nutrient. The recipes below can help!

Healthy Meals with Lots of Iron

This month (and from now on), try to get 15 to 18 mg of iron a day. A hamburger, one cup of beans, and half a cup of spinach each contain about 3 mg, but beware of washing these foods down with iced tea or coffee. Both of these bevs contain tannins — plant chemicals that block iron absorption — so it's best to enjoy them in between meals.

Breakfast

Spinach Omelet Mix 1 egg and 1 egg white with an 1/8-cup milk. Cook egg mixture over medium heat until edges are golden brown, adding 1 cup chopped spinach about halfway through. Sprinkle 2 tablespoons grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Serve with whole grain toast and a small glass of OJ.

Whole-Grain Cereals We've listed this before, but it's always a great choice! When you eat whole-grain cereals, you get a fair dose of iron. And if you drink some OJ with your cereal, you'll actually absorb more iron from your meal.

Apricots and Yogurt In a bowl, add 1 cup low-fat vanilla yogurt. Top with 1 tablespoon wheat germ and quarter cup chopped dried apricots. Serve with a small glass of OJ.

Lunch

Pita and Hummus In a whole-wheat pita, spread half a cup of hummus. Add lettuce and tomato, and serve with 1 cup steamed broccoli with butter. Have with a cup of milk.

Standard PB & J Spread 2 tablespoons of peanut butter and 1 tablespoon of low-sugar jelly on two whole-grain slices of bread. Eat with sliced apples and a glass of nonfat, low-fat, or soy milk.

Roast Beef Wrap In a whole-wheat tortilla, combine 3 ounces lean deli roast beef, 2 slices each red onion and tomato, and 1 slice of cheddar cheese. Eat with a half cup of corn and a juice high in vitamin C, such as tomato juice.

Dinner

Classic Hamburger Form 3 to 4 ounces of ground beef into a patty. Cook on the stove over medium-high heat (3 to 4 minutes each side, or until browned entirely through). When ready, serve burger on whole-wheat bun with sliced tomato and red onion (add ketchup and mustard, if preferred). Complete the meal with a half cup of corn or green beans.

Beef Fajita In a sauce pan, sauté 3 ounces of beef strips and sliced green bell pepper in 1 tablespoon canola oil for 8 to 10 minutes (or until brown throughout). Place the peppers and beef on a whole-wheat tortilla, top with 1 tablespoon shredded cheddar cheese, half a cup of shredded lettuce, and 1 tablespoon reduced-fat sour cream.

Chicken and Feta Cook 1 boneless 3-ounce chicken breast in 1 tablespoon canola oil in a medium sauce pan for about 10 minutes (or until juices run clear). Place chicken on plate and brush with 2 tablespoons balsamic vinaigrette dressing. Add two slices of tomato and 1 ounce of feta cheese. Eat with a baked potato (with skin on) and a whole-wheat roll.

Snacks/Desserts

Nutrition Bars Many bars, such as Luna, are high in iron. Look for bars that have at least 2 to 3 mg.

Dried Fruits Some dried fruits are high in iron. Dried apricots and raisins are both good sources, and they're easy to throw in a bag for a snack on the go.

—By Chris Wharton, Ph.D., research associate at the Rudd Center for Food Policy and Obesity at Yale University